Exercise Tips Digest » Exercise Tips

Do not increase speed and distance simultaneously

Bob — Wed, 09 Nov 2011 12:54:56 +0000

You need to take care when stepping up your running workouts. Do not try to increase both speed and distance at the same time.

Increasing both at the same time may cause an injury. Hold one constant while you gradually increase the other. After you have been running 30 minutes continuously 3 – 5 times per week, you can begin increasing your running distance.

Running 20 to 30 miles per week is a good training distance for an intermediate runner. If you would like to further increase your weekly mileage, remember to increase it by no more than 20% per week.

Bicep Curls on Exercise Ball

Bob — Tue, 01 Nov 2011 17:27:40 +0000

This bicep curl, called the supine curl, puts a lot of stress on the biceps while also forcing your core muscles to come into play.

I would start out using light dumbbells until you are sure you can stay on the ball. You can also do these one arm at a time if you like.

I recommend doing 3 sets of 8. Once you can stay on the exercise ball with no problem, increase the poundage once you can complete the 3 sets of 8 reps.

Get Bigger Muscles

Bob — Wed, 12 Oct 2011 15:50:42 +0000

Are you lifting weight and not getting the results you want?

Well try this. For all the muscle building exercises you are currently doing, for example squats, deadlifts, bench presses, rows, chin-ups, dips, make a concerted to increase the amount of weight you are using as quickly as possible.

Increasing weights will bring you the fastest possible muscle gains. Period!

It is not gonna be easy. No one ever said it was. But if you want your muscles to grow, you need to make them do more work then they are use to. Increase the reps and/or increase the weight.

Fatty Foods for Flat Stomach

Bob — Mon, 22 Aug 2011 11:25:55 +0000

These 7 shocking Fatty (but healthy) super-foods can actually help you to burn body fat faster!

Actually I think some of these foods that can help you lose belly fat are going to shock you. Personally I was happy about number 4 because I eat these pretty much every day. It’s not the burger shown here (Surprised a burger makes the list?).

Now you need to keep in mind a few things I’ve talked about in previous posts. You can’t spot reduce and you need to combine exercise with proper nutrition to tighten those ab muscles.

It’s just that knowing some of the foods that help you reach this goal puts you one step ahead of the game.

Here are the 7 Fatty Foods for a Flat Stomach

10 Minute Trainer

Bob — Tue, 26 Jul 2011 12:10:03 +0000

I have had a number of emails asking me about Tony Horton’s 10 minute trainer. The bottom line is I haven’t tried it but the man has a very high rating for training programs, so it is probably worth you checking into.

The guarantee is there and I do like workouts using bands for resistance. The 10 Minute Trainer offers that. If you try it, please stop back here and leave a comment.

Hanging Chin Up

Bob — Fri, 01 Jul 2011 13:17:02 +0000

This one will test your biceps. Pull yourself up until your nose is level with your chin up bar. Now hang on. Set your first goal to hang on for 30 seconds and then increase it as you progress.

This really taxes the biceps and you will see growth. A 2nd advantage to this is once you get to the 30 second level and beyond, you can do leg raises for the abs while you are hanging. No need for straps or anything.

Hit the biceps and the abs all together. I love this exercise.